No Nonsense Muscle Building Exercises – Wall Squat, Neck Tilts and Knee Raises
No Nonsense Muscle Building exercises are discussed that includes the Wall Squat, Neck Tilts and Knee Raises. Make sure you warm up before doing these exercises and consult with a doctor before hand.
Wall squat. Instead of a moving exercise like the basic leg squats, the wall squat is a static, holding exercise. Get into the low squat position so that you form a 90 degree angle with your legs and backside. Then lean your back against the wall for support (your back should be straight) and maintain this low squat position for 90 seconds. The wall squat is a real challenge and you are likely to really feel a burn in those quads, but hang in there as the results are worth it.
Box jumps. Box jumps are a cardio bodyweight exercise that a good for burning off fat and also developing explosive strength in the calves. To do a box jump simply jump onto a box! Start in an upright standing position, swing your arms forward, and jump up and forward onto a sturdy box. Make sure your knees are bent when you land on the box to reduce the impact on your joints. Since this is a cardio workout, keep repeating this exercise by jumping on and off the box in quick succession. It looks like a simple exercise, but in reality it is brutal!
Stretching Neck Tilts. This exercise is more of a stretch and is good to do in your warm up and warm down sessions. It is very simple to do. Simply stand u p right and rotate your head to the left as far as you can go and hold it in that position for a few seconds. The tilt your head in the other direction as far as you can go and hold for a few seconds. With any stretching exercises, 8 seconds is a good target to aim for in terms of the period that you hold the stretch for. The neck is a very important body part in fitness workouts since most exercises require the neck to be involved in some format. A neck is also essential for all round stability of your body and therefore it should be treated with care and neck tilts are a great way to slowly warm up your neck before your bodyweight workout or weight lifting session.
Hanging Oblique Knee Raises. Abs bodyweight exercises often make use of a bar and if you are working out at home you can always install a pull-up bar in a door frame. To do the hanging oblique knee raises you hang from the pull-up bar and slowly raise your knees up to your midsection. To focus on working the obliques tilt your knees slightly to one side and alternate the sides for each rep. The main thing about doing the abdominal hanging oblique knee raise is that it is not just a case of raising your knees. You need to make sure your abdominal muscles are doing the work so make sure you start the movement as a slow roll that starts from the abs and not the knees. Focus on contracting the abs throughout the exercise and see if you can hold the leg position for 1 or 2 seconds once they have been raised.
palms to the ceiling and really feel the stretch in your shoulders. Hold the stretch for 8-10 seconds and then rest and repeat 1 or 2 more times.
Calves stretches. The calves are a often neglected body part but they should be worked out just like other muscles. It is because calves go relatively unseen by people as they are usually covered by socks and trousers…but that is not excuse not to train our calves! To stretch the calf muscles before your calf workout what you do is to get on your hands and knees as though your are an Olympic sprinter about to start a race. Take on of your back legs and pace your foot behind the remaining supporting leg. Then use your bodyweight to push down slightly on this calf and hold the stretch for around 10 seonds. Rest and then repeat on the other side.
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